Caulfredo Pasta

Who isn’t a fan of alfredo sauce? I mean honestly. Creamy, garlicky, saucy. I think the only ones of us who ‘hate’ alfredo sauce are those of us who are mindful of our weight and caloric intake and have to gently ‘remind’ ourselves that we hate alfredo sauce and thus we can overcome our lack of will power. While this sauce isn’t a perfect alfredo, it’s certainly yummy and I will happily allow it to fill my true alfredo void. Especially if it means that a delicious meal of pasta is less than 200 calories! I don’t think you can fault me for wanting this in my life. When I described this dinner to someone they dubbed it Caulfredo sauce so thus its name. General concensus of feedback on this pasta is that it’s a bit bland on its own. I definitely recommend adding some sauteed veggies or meat. The image below is orange and red bell pepper, onion and italian sausage. So.Damn.Good.

Caulfredo Pasta (4)

6 cups Vegetable Broth – Low Sodium
2 medium Cauliflower – Washed and Destemmed
6 cloves Garlic – Crushed
1 tbsp Butter or vegan alternative
1 lb Fettucine – Gluten free or wheat
1 tsp Salt
1 tsp Black Pepper
1 tsp Nutmeg
1/4 cup Heavy Cream or non-dairy milk

Caulfredo Pasta (1)

– In large stockpot put vegetable broth on to boil. As you destem and chop up your cauliflower, add it to the pot.
– Boil the cauliflower for 15 minutes or until very tender. While it’s cooking, put your pasta on to cook.
– In small pan, melt butter and sautee garlic until tender. Don’t burn it! Remove from heat when done.
– Set aside two cups of vegetable broth and drain cauliflower. I had to puree the cauliflower in two batches – remove cauliflower to food processor and if doing in two batches, add one cup of broth per batch. Puree until smooth.
– Put pureed cauliflower back into stock pot on medium heat. Add sauteed garlic and heavy cream. Add salt, pepper and nutmeg and stir until everything is fully incorporated.
– Drain pasta and add to sauce.
– Serve!

– I modified it a bit and added a pound of grass-fed bison, a sauteed onion and yellow pepper. For only 3 more weight watchers points you can do the same and make your pasta a bit heartier.

Serves 8
Weight Watchers points per serving: 5
Calories – 172.4
Fat – 5.3g
Fibre – 3.4g
Sodium – 371.6mg
Carbohydrates – 29.2g
Protein – 4.3g


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